Mtedza means 'groundnut' in Chichewa, and this peanut-based soup is one of Malawi's most cherished preparations. Groundnuts (peanuts) are a critical cash and subsistence crop in Malawi, and they appear in countless dishes from soups to stews to relishes. Mtedza soup has a velvety, slightly nutty base made from blended roasted peanuts, enriched with tomatoes, onions, and sometimes coconut milk. It is often served with nsima or rice and elevated with the addition of dried fish or smoked meat when available. The dish is especially popular in central and southern Malawi.
Serves 4
Heat oil in a large saucepan over medium heat. Cook onion until golden, about 5 minutes. Add garlic, chilli, cumin, and coriander; cook 1 minute.
Stir in tomatoes and cook for 5 minutes until broken down and saucy.
Pour in stock and whisk in peanut butter until fully smooth and combined. Bring to a gentle simmer.
Simmer uncovered for 15 minutes, stirring occasionally, until the soup thickens slightly.
Stir in spinach and cook for 3 minutes until wilted. Season with salt, pepper, and lemon juice.
Ladle into bowls and serve with nsima, rice, or crusty bread.
Use natural peanut butter without additives — commercial peanut butter with sugar will make the soup cloyingly sweet.
Whisk the peanut butter into warm (not boiling) liquid to prevent it from seizing.
Add a piece of dried smoked fish during simmering for an authentically deep flavour.
Taste and adjust salt at the very end — flavors concentrate as liquids reduce, and a final pinch of flaky salt sharpens the whole dish.
Chicken mtedza: add diced cooked chicken to the soup for extra protein.
Coconut mtedza: replace half the stock with coconut milk for a richer, creamier soup.
Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.
Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.
Keeps refrigerated for 4 days. The peanut base thickens on cooling — add a splash of water when reheating.
Groundnuts were introduced to Malawi via trade networks in the 17th century and rapidly became the country's dominant legume crop. By the 19th century, peanut butter preparation and peanut-based soups and sauces were firmly embedded in Malawian culinary culture across all ethnic groups.
Yes — blend 200 g of roasted peanuts with a little water into a smooth paste and use in the same way.
Yes, if made with vegetable stock. It is naturally dairy-free and plant-based.
Yes — most of the components can be prepared up to a day in advance and refrigerated separately. Reheat gently and assemble just before serving so textures stay distinct.
Stay close to the role each ingredient plays: swap aromatics for similar ones (shallot for onion, lime for lemon), and keep the fat-acid-salt balance intact. Spice blends can usually be approximated with what's in the cupboard.
Per serving (320g / 11.3 oz) · 4 servings total
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